Chicken breast or tofu, which should you eat when dieting?

Animal protein is often said to be more effective than plant-based protein for weight management. But is this really true? Experts from the American health magazine "Health" say that plant-based protein is just as effective for weight management as animal-based protein and offers more nutritional benefits.

◇Maintains satiety and builds muscle

Both animal and plant proteins are effective for maintaining a healthy weight by keeping you feeling fuller for longer and helping build muscle. "Protein boosts metabolism, so consuming more protein leads to greater satiety," said Amber Shaffer, a clinical nutritionist at Mayo Clinic in the United States. Protein takes longer to break down than other nutrients, requiring more energy. Therefore, Protein not only helps with weight loss, but also helps people preserve muscle mass while reducing calorie intake. It keeps the body healthy.

◇There are more benefits to plant-based protein.

Dr. Amanda Velazquez of Cedars-Sinai Hospital in the United States “Plant-based proteins have more overall health benefits than animal-based proteins,” he said. Plant-based proteins also contain more fiber than animal-based proteins. For example, one cup of black beans contains 42 grams of protein and 30 grams of fiber. Half a yellowtail has 43 grams of protein but no fiber. "For effective weight loss, you need to eat high-fiber foods as much as high-protein foods," says Dr. Velazquez. Plant-based proteins are lower in saturated fat than animal-based proteins. It is low in calories and beneficial to the body, including for blood vessel health.

◇Healthy Ways to Consume Protein

When consuming animal protein, choose unprocessed products whenever possible. Processed animal proteins are not only high in calories but also cause oxidative stress in the body. Choosing low-fat animal proteins, such as fish, seafood, and chicken, can also be helpful. Dr. Shafer, a clinical nutritionist, said, "It's best to base your diet primarily on plant-based proteins, but also include an appropriate amount of animal proteins." The recommended daily protein intake for adults is approximately 0.8g per kilogram of body weight. To meet the recommended daily intake, consume minimally processed plant-based and animal-based protein foods.